Imagine yourself in the air falling through space with 400 lbs of barbell. How would you get under it?

1st pull: bring the bar into position for 2nd pull.
2nd pull: impart maximum vertical velocity on the bar with violent extension of hips.
3rd pull: using arms pull yourself under the bar as quickly as possible to receive the bar before it begins to fall.

I like to think of it as "whipping" my elbows around the bar. So yeah I understand what it is. Maybe I'll try thinking of "pull" next time I do them and see how that changes my form.

Yeah. I don't see the third part as a pull either. Which is probably directly correlated to the degree I suck at it.

I'm almost positive I'm strong enough to get 200 up... Considering I'm pretty sure I can high pull it to my sternum. I just can't get under it.

Think about the snatch, beavis. You have this bar weightless hovering in space. How the heck can you get your butt beneath it in the fastest possible manner. You pull yourself there. I can't quite say I have that sort of aggression and explosiveness, myself-- but look at some Dimas videos on youtube.

Yeah, I'm ******ed. I don't see it. Then again I don't really sit around watching workout videos.

On to today... So I ran a mile. 8:15 ******edly pathetic. In addition to having a horrid diet and having a pukey day at work.

Whatev.

Work harder not smarter.

One more try...Your arms are useless for elevating the weight. They just happen to be the things that the weight is hanging from. You jump the bar up and your arms help you get underneath the bar. Anyway. Like I know what I'm talking about. I was taught how to clean a long time ago by somebody else who didn't know how.

E for effort, but I'm a poor student. I'll watch the Dimas videos and see if something clicks.

Okay. Something it seems did click. I didn't find myself dragging the bar up from my nipple on any of the "lighter" reps I did. Though my 135s look great atm. Even my 155s look pretty decent. Not like olympic level. But I wouldn't be ashamed to have someone watch me. Unless they did it in a creepy lecherous way...

Did some BW stuff since weight room was closed yesterday. Checked progress on planche progression. Got 34s on the frog stance thing. So eventually I'll move up to the next level. In addition got a set of 8 HSPUs followed by a set of 5. I'm slowly working the kinks out of this. Maybe when I get more core skillz in I can just do a handstand and pop out sets of 10. Probably around the same time I can do weighted pistols. Managed to do 0 with left leg and a set of 5 with right. Maybe some unilateral work needs to come in eventually.

Today:

DB Snatch
2x1x75
1x2x65

Clean
5x1x170
1x155

F Squat
1x200
2x2x180

Worked out today. Pretty annoyed atm.

DB Snatch
1xx65
2x2x60

Clean
1x3x135
1x155
1x175
1x185
1x190 (PR)
1x200 fail

F Squat
2x1x190
1x2x170

Front squats were v easy. I tried to get my 200 so I could be done and start a new program next week. Sadly I still can't get under it. I pulled it half way between my belly button and my sternum, but can't tuck myself under it. Annoying.

I'm so annoyed first I had ghey issues at work. And then I went to go look at gyms. I asked two different girls about o-lift stuff. Both were like "Huh?" And both cost a ton more than my current gym (free) which also sucks. I think the only answer is to buy a house and fill my garage with o-lift equipment. Damn you 3-4 garages. But.. on the plus side... Garages are cheap here in Africa?

WOTD

DB Snatch
5x1x80
1x2x65

Failed first rep LH.

Clean
1x185
1x155

Suppose to do a double at 155. Whatever.

Front Squat
5x1x205
2x2x180

Rape and pillage. I might be able to swing 225 or 230 if I had to guess. These were atg, which is likely farther than I should be going down.

I feel your pain. My university gym doesn't even have enough floor space to perform a safe back squat, let alone a dead or any other O-lifts. All the fracking workout machines and useless curling benches hog the space like the parasites they are.

im waiting for the day when i am cleaning and break some idiots jaw with the bar...

OMFG. I've started this post 2x now and deleted it both times. I'm super pissed. So I went to the ghey gym and went and did the "Bootcamp" program which was also ghey like Tom Cruise sucking *****. It was low intensity, low work density cardio. Five rounds of five stations for 1 minute each which is like 50s work and 10s rest.

1) Air Squat
2) Weird pushup where you kick your leg through the opposite side after each one.
3) Renegade rows - you get in PU postion and pull the weight up to your body.
4) Bridge
5) Box jumps

Class consisted of me (paragon of fitness), two hotties, third borderline hottie, couple of youngish decently bad shape guys, a shempish father time who embarrassed me to be in the same group, and then a smattering on middle aged out of shape people.

Air squats were lollerskates from most people who did really horrid form. Some guy even commented he thought he was going "too deep". Most people did 1/4 squats. And granted by the last rounds I was grinding out like 15-22 reps, I think by pure physics I performed atleast 4-5x as much work. Regardless, it made me smile on the inside since I don't really like these workouts. The pushups were weird and these sort of things are a little more difficult for me due to my build than the avg person but weren't too bad til the end. I did 15s on the renegade rows which were interesting and pretty brutal on your core. The bridge was fine. I did close my eyes and sit and pant and realized I wasn't doing a perfect bridge in the final round ZOMG the horror. Regardless, the box jumps were directly behind my head and it was pretty annoying. The box jumps were 14 inches I think. Though father time rocked the 11 inchers (guesstimates). Regardless I don't really remember the height, mostly just that the guy teaching the class kept talking about how you should land lightly since it'll save your knee joints and you're teaching your muscles to decelerate. I'm not really following what he's saying though I guess I can kinda see the purpose.

I did fairly well, but I'm not really keen on these long low intensity grinds. I'll eventually add some in as I'd like to improve my running and I need a mix of long/short, but thats a long way off atm for me.

Oh some additional random thoughts. I tried to add more HIIT elements to the later segments by breaking them down and doing like 20 box jumps and then resting for 5-10s and then grinding out a few more for example.

All in all my grades are below -
Low Intensity Cardio: 10
Hotties: 6
Strength training and cardio interval bursts: 1
Ghey: 9
Overall: 5

Spoke to the guy after who helped me work on my kipping. Obv working on form issues is best done after long cardio sessions. But I'm having trouble with the reset part. I may experiment with the frog kick style. I also watched the pregnant chick grind out 25 pull ups last night on crossfit. Pretty gross, since pregger chicks are gross and additionally gross cause I'm not positive I could do 25 pullups in 3 sets.

Okay I'm gonna break this into two posts since I don't want the horror of losing all them words like I did before.

Did my nurmal workout.

DB Snatch
1x75
2x2x65

Clean
1x165
1x145

Front Squat
2x1x190
1x2x185

State school cheerleaders were running. Def made it much more palatable.

So I think I'm gonna go with the kinda ghey gym thats here which has more hotties, less roid heads and no thugs. But mostly hotties. In a side note, I had a conversation the other day where we concluded there is a direct correlation between how much you dislike your workout and how well it works.

DB Snatch
2x1x80

Clean
1x170
1x185
1x195 (PR)
1x200 (PR)

F Squat
1x200
1x2x180

Last rep was heinous looking, but whatever. It looks like the last hang clean rep the final girl does in the Nasty Girls video. I probably shoulda dumped it, but whatev. Did some pullup work at the end still trying to figure this silly kipping business out.

Probably gonna take some days to get all my maxes together and maybe just restart the program.

Thremp, do you do full cleans or hang cleans?

"It looks like the last hang clean rep the final girl does in the Nasty Girls video."
I'm guessing hang.

195 is solid. I gotta work on my clean technique. My clean numbers are way outta whack compared to squat/dl.

No, they're full. If I could hang clean 200 that'd be pretty gross.


I was more referring to catching it on one shoulder cleanly, not on the other shoulder, splaying out your leg to make up for it, deciding not to dump it, and wrestling it up.


Note: I spoke to Smiley last night, I do have him edges by .014 BW. Lucky I took a doo doo before.

ITS 200 FFS.

Went to the gym effed around a bit.

Front Squat
1x185
1x195
1x205
1x215 PR
1x225 PR
1x230 PR
1x235 PR

I stopped since I was feeling tired and my knees weren't handling the load as well. I'll give it another shot in a weekish amount of time. Did some swinging to work on my kip. In addition I noticed a hitch in my OHS squat form. I tend to put my right foot slightly farther back and turn it a little more out than my left. Any ideas why I do this? Try to stop and discover that I have some latent flexibility issue?

Rest day yesterday. Metcon today. Max rounds in 20 min of 10 pushups/15 situps/20 squats. Got 12 exactly as time expired, which was hot. Sit ups were the worst part. May have to work on that. Input requested. (No pull up bar at home, want something ezpz for living room work)

what's "metcon"?

Its one of those ghey crossfit buzzwords I use to fit in and be cool.

http://www.crossfit.com/journal/2006...ng_jun_03.html

Basic explanation.

I don't really have any cool implements to do GPP or I'd use that instead.

Haha I gotta start throwin out "metcon."

I found a sweet sled-like thing on the soccer field next to my apartment. So now I'm doin "prowler"-type GPP once a week. Hopefully some angel drops off a massive tyre and mallet soon.